April 29, 2024

Catch the Enthusiasm!

May 30, 2015 By Leave a Comment

Enthusiasm and passion for health and fitness is contagious, CATCH IT!

Join #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter to find workout support, encouragement, accountability, tips, friends and FUN!

We chat about everything fitness from how to overcome obstacles on your fitness journey, how to recover after a setback, how to set goals, training tips, workout motivation and even specific exercise ideas. We also exchange ideas on gear picks, equipment faves and must-do races for runners, cyclists and triathletes.

Here’s how to join:

1. Log onto Twitter.

2. Enter #HealthyWayMag to follow the chat feed.

3. Interact, chat, have fun and exchange ideas with other participants.

4. Questions are posted as “Q1″. Participate by noting your answer as “A1″.

5. Tag your responses with #HealthyWayMag to allow other participants to see your contribution.

6. SUPER-charge your workout motivation!

 

 
Monday June 1, 2015 #HealthyWayMag Fitness Chat Giveaway from ROLL Recovery:
One lucky participant will win a R8 massage roller. Recover faster from workouts with their revolutionary R8 massage roller. Massage is a well known method to not only make your feel better and function better, but to recover from tough workouts and races faster and with greater ease. Using the R8 massage roller reduces inflammation, breaks up adhesions and increases blood circulation. It’s portable, easy to use and the benefits are instant. Join their Facebook community and follow them on Twitter to learn more about how they can help make YOUR fitness better. Bookmark www.rollrecovery.com!

 

 

 

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Does Workout Recovery Matter? By Nicole Bryan

April 28, 2015 By Leave a Comment

Does workout recovery matter?
    
Do you include a workout recovery plan as part of your racing or workout program? You should! Here’s why: long term sustainable exercise happens through the delicate and very individual balance between exercise (workload) and rest (recovery.) Depending the distance you’re racing or your workout goal, your training program should not end with race day or goal day, it should actually extend anywhere from one day to three weeks after. Ask any athlete who’s been involved in long term racing or sustainable athletics and has remained injury-free, you’ll find the common thread to be that of allowing sufficient recovery from hard racing and tough workouts.

Accept your need for recovery as part of your exercise program. Better yet, program it in. Keep your schedule on the calendar just as you do when in your heavy or building training period, just write “off” or “30 minute jog.”

Here are a few ways how to decrease the stress of accepting and respecting your recovery period as an essential part of your training program:

Cross Train. Choose an entirely different mode of exercise all together. Change the angle at which you’re working your muscles. If you routinely do high-impact, try non-impact exercise. If you regularly partake in exercise over 90 minutes, set a recovery limit of fifty-percent of your average weekly workouts. If you’ve been wanting to try a different workout, now is the time to do it when the new workout won’t interfere with your race program.

Rest. That’s right, rest! Do less, do nothing, do whatever whenever the mood strikes you. Resting not only applies to your body, but to your mind as well. This includes psychological and emotional rest. When we are racing or focused on completing a major fitness goal, our mind works just as hard. Get caught up on movies, sort through paperwork, play puzzles with your kids. Sit. Rest. Relax. Many are afraid of rest for fear that they’ll lose all their fitness efforts over night. Rest assured, you won’t. In reality, the contrary is true, you’ll come back to your sport and fitness with more enthusiasm than before. Let yourself miss your activity!

Tend to the details. During your recovery period is a great time to tend to those tiny details that during your heavy training were tolerable, but just barely. For example, that nagging foot discomfort you’ve been tolerating (go see your doctor), or your slightly-off hydration plan (research other alternatives), or those biking shoes that just getting worn out (try out new equipment.) This is like your rainy-day activity list. Tiny details that you just never have time for during your training. Get them sorted out now, so when your recovery period is complete, you’re ready to go.

Catch up. Catch up with other areas of your life that may have been neglected during your heavy training period. Re-introduce yourself to your spouse, to your children, to your boss, to your friends. Go ahead and make that time active if you’d like, but activity is not the priority. Get caught up on your desk work, yard work, and the kid’s homework, anything other than variables that have to do with your race or goal.

Bask in your accomplishment. You’ve worked hard to reach your goal, why not allow time to enjoy it before darting off to begin your next training period. Read articles on your sport, send fellow athletes your race pictures, share your race report in a blog post, chat with other participants, and plot out your next race or fitness goal undertaking; have some fun with your accomplishment! There are ways to stay connected with your sport, your training buddies and current events, without the physical demands required by logging the miles in race prep. So go ahead, hone your verbal, written and artistic skills for a change. Brag a little. You’ll inspire fellow athletes, and yourself.

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Break through the Mental Plateau by Nicole Bryan

April 24, 2015 By Leave a Comment

Break through the Mental Plateau

Are you experiencing a mid-year slump in efforts toward your fitness goals? If you’re dreading each workout, bored and uninspired, it’s time to try a few of these mid-year plateau busters to boost inspiration.

Race! That’s right, compete! Some adults think they can’t or shouldn’t be competitive or admit wanting to win. However, striving to be the best or wanting to place in your age group, paying attention to time splits and wanting to pass others on the course is perfectly acceptable in athletic competition. Go ahead; keep time on a stop watch, push hard, announce wanting to finish first or set a personal record! And you’ll discover a secret in the process, competing is a great method how to improve or get better in your sport or activity.

Hone leadership skills. Why not send an evite to your friends, family or co-workers inviting them to a specific location each week for an outing such as a beach walk or neighborhood bike ride. If you’re the leader, organizer or point person for the group, you’ll be guaranteed to show up! With a meager 15-20 minute time investment each week, you could send fun fitness email tips to club members every so often, send links to healthy recipes, offering fun home-made prizes for the most improved or most consistent participant each season or year will also maintain interest. Have some fun, keep it light hearted and on task. Host a wrap up pot luck at the park once a quarter or once a year, invite spouses and others to expand the group. The momentum that builds toward wellness will keep the group (and you) on track, as well as setting new fitness goals.

Take in a change of scenery. For example, pack up your bike and head to a neighboring town or city for your regular Saturday ride will eliminate exercise staleness. Carpool with friends to a different area of town for your long run is also a fun option to mix up the mundane same old running route. Conduct a search online for information pertaining to the specific activity, including roads, and safety notes, then invite some friends and embark on a fitness focused road-trip. Having to refer to a map or notes on the new area, along with new and different scenery will keep you engaged and interested.

Daydream! Bring back the daydreaming days of childhood. Ask yourself, if you could undertake any physical activity, what would it be? Whether you dreamed of being a prima ballerina or the greatest baseball player of all time, why not take action to participate in that activity now. Look up adult ballet classes at the city recreation center or check out city league baseball teams. Instead of worrying how you’ll find the time, motivation or fitness level to achieve your daydream, start from the goal and work backwards. Ask for help, ask to be held accountable and start!

Let go of the structure that usually governs your day as adults, and embrace the freedom and creativity that sport and being active brings. Thinking about what moves you, will lead to figuring out what will make you want to move more. Everyone in your surroundings will benefit as your mood will improve, focus on tasks will increase due to be just generally happier and you’ll inspire many others in the process! So head on out to a race, organize an activity focused group, take a fitness field trip or simply daydream. Find what works and the mental fitness plateau won’t stand a chance!

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Workout Burnout By Nicole Bryan

April 17, 2015 By Leave a Comment

Too much of a good thing?

If some exercise is good, then lots of exercise is better right? Not always. If you’re constantly sore and have muscle pain, you may be over-training.

Television weight-loss programs and professional sports all influence our thinking that we need to push ourselves to exhaustion, to the point of almost passing out or vomiting. The bottom line is exercise should decrease stress in our bodies and minds, not add stress to our lives. Exercise should make us feel good, strong and empowered, not exhausted, sick and sore. True wellness is balanced, sustainable, suitable and appropriate long term adherence to healthy living. Avoid workout burnout by paying attention to the following:

Exercise Volume. There may also be a time when exercising volume builds. For example, training for an event where your running miles are up or total hours spent exercising during the week are rivaling that of your work schedule. Does this mean that all high volume exercise is bad? No, absolutely not! High volume should mean you’re training for an event or competition that is requiring exceptional hours of practice perfecting one mode of exercise. However, you must cycle your volume or else become injured or burn out physically and mentally.

Work in Periods. The key to prevent over training is to work in periods of time or weeks, months or such. Constantly manipulating your work and rest ratio prevents over training. For example, alternating weeks of high intensity workouts with restorative or meditative workouts, or if you’re training for a running event, three weeks building miles, followed by one week of half the miles allows your body to absorb the miles and training. Paying attention to how you’re feeling on a consistent basis is still paramount to safety, effectiveness and sustainability of your health and wellness program. So, how do you know when your work to rest ratio or intensity to rest ratio is out of sync?

If you’re constantly sore or feeling exhausted, it may be time to give your body (and just as importantly, your mind) a break. Have you been catching more colds than usual this year? Have you been suffering from lots of low grade and nagging injuries, pulls and tweaks here and there recently? If you’ve been feeling irritable or even a little depressed that’s not usually the case for your personality, time to reduce intensity, duration or frequency of your workout routine. According to the National Institute of Health, these are all physical and psychological signs of over-training.

Log Workouts! Tracking how you’re feeling is as easy as keeping a log of your workout progress of reps, sets, and weight amount, just simply add a symbol or notation if you’re feeling refreshed, exhausted, energized, drained, etc. If you’re seeing a trend of exhaustion, sickness, injury and fatigue, these are the warning signs that it’s time to re-evaluate your approach. Unfortunately, we’re often programmed to think all workouts have to be 100-percent all out, the highest intensity possible, the most volume your body can take until it’s shaking with borderline injury to be effective, but science (and common sense) tells us that’s not the case. Science also tells us that our body comes back stronger, more powerful and healthier with adequate rest. Be smart and listen to your body. You’ll be healthier and happier for it.

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Spring Clean your Fitness by Nicole Bryan

April 10, 2015 By Leave a Comment

Spring cleaning not only applies to your household, but to fitness as well. Purging outdated and worn out equipment will leave you refreshed and inspired to start anew. Look into selling slightly used equipment to second-hand shops, recycling materials or swapping equipment with a friend.

Exercise Bands and Elastic Tubing. If they have any cracks, tears or holes in the tubing, replace them. Don’t forget to check the handles as well for any frayed material or glue wearing thin.

Stability Ball. If there are any changes in color, replace it. Make sure the ball is inflated so your hips are level or slightly higher than your knees. Visually inspect the seams as well for any changes or wearing thin.

Bar Accessories. Make sure your collars for free-weights are intact and remain tight.

Cables. If you have a pulley system or in home exercise machine, inspect the cables and housing. If they’re not tracking smoothly, they’ll alter the movement. Time to schedule maintenance.

Balance Disks and Foam Pads. If you’re using balance challenging tools inspect them often for irregularities or small puncture, cracks or tears in the fabric or material.

Exercise Mats and Pads. Edges curl up, traction wears thin; both are hazards and increase your chance of your foot catching the edge and falling.

Foam Rollers. Check for wear and tear or losing their shape or edges.

Shoes. Most guidelines recommend exercisers replace shoes every three to four months depending on the amount of activity. When miles and minutes are equal, high impact exercise, such as running will require you to replace shoes more frequently than low impact exercise such as walking. It may also be time to replace shoes if you are participating in a new activity. For example, if find yourself hiking often in your tennis shoes. Ask for help finding appropriate shoes for your activity. Doing so will decrease your chance of injury.

 

 

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Crank Up the Intensity! By Nicole Bryan

March 27, 2015 By Leave a Comment

Make the most of every minute spent in the gym by cranking up the intensity of your workout. Here are a few ideas to get your started. (The following is for intermediate or advanced exercisers without injury.)

Work in a shorter range of motion. When performing a motion, stop where you feel the most tension in your muscle, and then work your range of motion around that angle eliminating the full bending and straightening of your joint. For example, when lowering into a squat stop when your thighs are parallel to the floor, and then push up only about two inches before lowering back to the parallel to the floor position. Only return to your straight leg upright position every third or fourth rep.

Add in cardio-bursts. Take a few minutes at regular intervals during your cardio workout and double up the intensity into a sprint. For example, every three minutes perform a high speed sprint interval lasting from twenty seconds to one minute. Keeping the cadence high and piling on the resistance for a muscle overload for twenty to thirty seconds will also serve as a cardio burst.

Do back to back exercises. Choosing two or more moves for the same muscle group or movement pattern together without rest will improve difficulty due to a reduced rest cycle. For example do a set of cable pulldowns, immediately followed by a standing dumbbell row, immediately followed by a free-weight single arm row. Do ten to twelve reps each, followed by a thirty second rest. Then repeat the two or three moves until all sets are complete.

Increase your weights to lift with heft. Adding weight will increase the overload on our muscles to promote strength results. Try adding an extra plate of weight or choosing the next set of dumbbells for one set or several sets, then decrease reps if needed. Be sure to keep your movement pace under control and safe, being mindful of posture and stability.

Slow down your reps. Increasing the time muscles are kept under tension will fire up muscular endurance. Pay attention to continue breathing at your normal rate and keep your stabilizing muscles engaged so only the goal muscles are working.

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Stage your Comeback! By Nicole Bryan

March 5, 2015 By Leave a Comment

What’s your comeback story?

Look to those you know who’ve staged an exercise comeback after a setback for inspiration and motivation. One thing all comebacks have in common whether sports related, work related or otherwise; the comeback kid always says all the hard work was worthwhile. No one has ever regretted it.

Here are 6 steps to stage your best comeback yet!

Review. Retrace steps to determine where you strayed from your goal.

Research. Are there pieces of the puzzle that you’ve been missing? Maybe there is a new technology or method to make your goal easier to accomplish.

Be Vulnerable. Everyone makes mistakes and poor decisions. Don’t be afraid to let others know you’ve slacked off in your progress. If they know you are struggling, they may be able to help get you back on track.

Progress is Cumulative. Even if you falter on your way to your goal, exercise is cumulative. Every little bit counts. Stay out of the all or none mindset. You are not starting at zero again, simply start where you are!

Accept Responsibility. YOU ate the cookies, YOU slept in, YOU skipped your run. Take responsibility, and then move on.

Leave the Past in the Past. Focus forward. The past is the past, so leave it there. Acknowledge it, learn from it and then let it go.

So if you’ve strayed from your exercise and fitness goal, stage your comeback. A comeback takes planning, consistency, hard work and dedication…and you’ll never regret it!

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Your Kinesiology Taping Solution

March 4, 2015 By Leave a Comment

If you suffer from muscle or joint pain, post-exercise fatigue or nagging injuries, there is help. Your answer is simply one click away. Meet Theratape.com!

Theratape is the leading online supplier of kinesiology tape, the colorful tape that can now be seen at virtually every major sporting event, as well as physical therapy clinics, chiropractic offices and training rooms. Since its debut at the 2008 Beijing Olympics, kinesiology tape has taken both the sports world and the therapy world by storm and is showing no signs of slowing down. This popularity is understandable when you consider that an expenditure of $10-$20 can purchase a product that can provide round-the-clock relief from pain and inflammation for up to 5 days, as well as accelerate the healing process.

Joanne Stapensea, M.Sc., an exercise physiologist and owner of Theratape.com says the benefits of kinesiology taping are many, with the user often experiencing relief and improved function almost immediately. Health and fitness experts agree. Using kinesiology tape can:

Speed Workout Recovery. Whether you work out a few times a week or participate in competitive multi-day athletic events, recovery is key! K-taping increases circulation to those working muscles, which means that more oxygen and nutrients are being delivered and more exercise byproducts like lactic acid are being removed.  The result? Less residual fatigue and muscle soreness and a faster return to peak performance levels.

Decrease Pain. Whether it’s a fresh injury or a chronic muscle or joint ache, kinesiology taping can help relieve the pain. The stretchy tape lifts the skin just enough to reduce pressure on sensitive pain receptors, providing drug-free relief the entire time it is worn.

Keep You Active. Because it provides pain relief and support without restricting range of motion, k-tape can allow people with injuries to continue to train and/or compete as they recover. What could be better than continuing in your sport and healing at the same time?

Correct Muscle Imbalances. Depending on the method of application, kinesiology taping can activate weak/poorly toned muscles or inhibit overactive muscles. This allows it to help correct muscle imbalances and dysfunctional postures that can lead to injuries or performance problems. Better posture means you’re decreasing risk of injury, and working at full functional power!

Wondering how kinesiology tape can do all that? For your own tutorial on how kinesiology tape works click here!

Theratape.com was born in the Spring of 2009. “I first saw Kinesio Tape at the 2008 Beijing Olympics on the US beach volleyball gold medalist” explains Joanne Stapensea, Theratape’s owner.  “I started searching for the tape online and had a very difficult time finding it. I realized that if I was having trouble finding it, there were probably thousands of other people in the same boat. That looked to me like a need just waiting to be filled!” she shares. “We now ship worldwide, supplying kinesiology tape to individuals, schools, clinics, hospitals and the military.”

Theratape.com is unique because it is the only source for all of the major kinesiology tape brands, varieties, accessories and educational materials. Among the many choices are:

Single Rolls – approximately 16 feet long, great for first aid kits, sports bags and personal use

Bulk Rolls – over 100 feet of tape, ideal for health professionals and athletic trainers

Precut Strips – varying widths and lengths of strips precut into X, Y, I or fan shapes

Precut Applications and Taping Kits – designed for specific body parts, these are perfect for traveling and on-the-go sporting events

Specialty Tapes – gentle or extra-strong adhesive, wide or narrow widths and more

With prices starting at just $8, you’ll find kinesiology taping is a cost-effective option. With so many choices available, there really is a type of tape for every athlete, every muscle and to support nearly every sport or fitness endeavor. However, if you don’t find what you’re looking for, simply drop Theratape an email via info@theratape.com.

File Theratape.com under extra-cool because they go the extra mile to inspire their customers. In addition to their wide selection of kinesiology tape and supplies, the Theratape Education Center goes one step further to educate health and fitness enthusiasts of the benefits of their products and how to use them correctly. “In the Education Center you can view hundreds of instructional videos and find printable application instructions, all organized by body part” offers Joanne. Especially useful to visitors is their YouTube channel highlighting taping applications for a wide variety of injuries and health conditions. One click and you’ll be a fan as you learn the basics in an easy to follow step-by-step format.

Are you a Health and Fitness Professional? Register in their database to secure your discount here. Order all of your patient supplies in one convenient spot, AND read reviews and reports to stay current on research all relevant to the taping world.

So if you’re looking to recover faster, decrease injuries and improve posture and muscle function, consider giving kinesiology tape from Theratape.com a try. Find all your kinesiology taping supplies and information in one easy to use online location. Join their Twitter and Facebook communities to discover why fellow athletes rave about the benefits of kinesiology tape. Make Theratape.com your kinesiology taping solution!

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Core Defined by Tera Busker

February 5, 2015 By Leave a Comment

What is my core?

Your “core” is defined as your body minus legs and arms. The core is made up of approximately 29 muscles that include: the rectus abdominus, transverse abdominus, obliques, erector spinae, diaphragm, hip flexor group and the pelvic floor muscles.

Why should I strengthen my core?

What does the core have to do with working out? EVERYTHING!!!! When you are exercising
your legs and arms are doing the movements, but the core is really the star of the show. The core is the body’s best multi-tasker.

The Core:

• helps you stay balanced on inclines, declines and unstable terrain

• stabilizes the spine and keeps it erect

• acts as an “Internal Brace” by holding the ab muscles tight to support the back

• regulates your breathing

• assists in making your body move as efficiently as possible, which decreases the chance of injuries

If your core is weak it can lead to inefficient movements that could cause injuries or patterns of injuries. Strengthening this important area will lessen the chance of injuries, improve your posture and optimize your Overall performance.

How do I improve core strength?

Improving core strength is about selecting the right exercises for your individual needs.You are a unique individual, so your program will vary from the next person, but here are a few simple exercises that will start you down the right path:

Planks

1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Supermans

1. Lie on your stomach on a mat with your legs extended and arms extended overhead with palms facing each other. Relax your head to align it with your spine.

2. Exhale, contract your core muscles to stabilize your spine and slowly raise both legs a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

Birddogs

1. Begin on hands and knees with the back straight and the abs pulled in.

2. Lift the right arm up until it is level with the body and parallel to the floor.

3. At the same time, lift the left leg up and straighten it until it is also parallel to the floor.

4. Hold for a moment, lower and repeat on the other side, this time lifting the left arm and right leg.

Side Plank

1. Lie on your side on a mat with extended legs and stacking your feet one on top of the other.

2. Place your right elbow directly under your shoulder, align your head with your spine and keep your hips and knee in contact with the exercise mat.

3. Lift your hips and knees off the mat and keep head aligned with your spine. Keep your elbow positioned directly under your shoulder.

Hip Bridge

1. Lie on your back on a mat in a bent-knee position with your feet flat on the floor.

2. Place your feet hip-width apart with the toes facing away from you.

3. Gently contract your abdominal muscles to flatten your low back into the floor.

4. Exhale and press your hips upwards off the floor into extension by contracting your glutes. At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back.

5. Inhale and slowly lower yourself back towards your starting position.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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Are you GUILTY of these workout mistakes? By Gen Preece

February 4, 2015 By Leave a Comment


How to get REAL RESULTS from your exercise in 2015

Come January, we start back with a vengeance, determined to shift the Christmas flab; while feeling generally depressed, out of shape and giving up after a few weeks of colder weather and darker days. And reaching for the chocolate and wine to give ourselves a boost…

 

So here are big fitness mistakes that you can easily AVOID making this winter:

1) Having an “All or Nothing” attitude

Adopting this attitude places an immense amount of pressure on us to be 100% ‘perfect’ 100% of the time. And we all know how easy that is. More often than not, even if one managed to adopt this way of behaving for a couple of weeks, “falling off the wagon” eventually becomes inevitable.

What you can do instead: Take it one day at a time, telling yourself it’s about progress – not perfection. Trying to maintain an unrealistic way of living, combined with such an immense amount of pressure in the first place will only set you up for a perpetual ‘binge and start over’ cycle. If you have a slip up, just say to yourself “Whoops, I lost it again” and get right back on it starting with your next meal. It doesn’t make you a failure, it makes you a human being.

 

2) Too much exercise too soon

Thousands of gyms and health clubs DEPEND on this behaviour, evident from the surge in sign-
ups from new members and visits from existing members trying to get their money’s worth from January 1st. Whereas I’m (funnily enough) a big fan of regular exercise, the mistake so many seem to make is trying too much too soon, without the correct guidance. This can often result in injury and an (understandable) reluctance to continue.

What you can do instead: Be honest with yourself and find something you enjoy. If you like being in nature, find some long country walks. If you dislike the idea of the gym, cancel your existing membership or don’t join one. If you need advice, chat to a few personal trainers and find one you click with. Many of our Boot Camp class attendees were looking for something they could work hard at, but at a pace they are comfortable with. And that’s pretty much why we created it!

Remember, there is no magic-bullet, just the ability to take ownership and responsibility for the choices we make. YOU and ONLY YOU are accountable, and it was not until I embraced this and changed my own lifestyle, that I started to see results. I sincerely and wholeheartedly wish the same for you this New Year and always!

Gen Preece is an Advanced Personal Trainer and weight-loss specialist. She runs a private functional training studio in Southampton and a friendly Boot Camp class, helping to get people safe and permanent results.

Website: http://www.ptgen.co.uk, Facebook: http://www.facebook.com/FasterPersonalTrainingSouthampton, Twitter: @PTGen

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